Calcium is the most abundant mineral in the human body. In addition to forming strong bones and teeth, calcium is necessary for proper functioning of the nerves, heart and muscles. The amount of calcium you need depends on your age, gender and lifestyle. The best way to meet the recommended allowance is to consume a varied and balanced diet.
Deficiency
Children and teenagers have a high need of calcium because of rapid increases in their bone mass and size. A low calcium intake during childhood can lead to rickets or, later in life, osteoporosis. These diseases cause the bones to become weak, thin and fragile. Symptoms of calcium deficiency include lethargy, muscle cramps, numbness and tingling in hands and feet, and bone pain.
Recommended Dose
The Institute of Medicine's Food and Nutrition Board has established recommended dietary allowances for calcium. The RDA is 700 mg for children ages 1 to 3, 260 mg for infants ages 7 to 12 months and 200 mg for newborns up to age 6 months. Children ages 4 to 8, people ages 19 to 50, men ages 51 to 70 and pregnant and breastfeeding women require 1,000 mg of calcium daily. The RDA is 1,300 mg for people ages 9 to 18. Adults ages 71 and older and women ages 51 to 70 require 1,200 mg of calcium per day.
Dietary Sources
Milk, cheese and yogurt are top sources of calcium. Your body absorbs the calcium in these foods more easily than the calcium from nondairy foods, Milk Matters explains. Select nonfat or low-fat varieties for a healthier option. Fish provides a good source of calcium, especially if you eat it with bones. Kale, spinach, collard greens, turnip greens and Chinese cabbage are also rich sources. Many foods are fortified with calcium, such as orange juice, tofu, soy beverages, bread and breakfast cereals.
Tolerable Upper Intake Levels
If you are a strict vegetarian or lactose intolerant, you may require calcium supplements. Consuming too much calcium can lead to kidney stones. The Institute of Medicine has established tolerable upper intake levels, or UL, for calcium. The UL is 1,000 mg for newborns up to 6 months and 1,500 mg for infants ages 7 to 12 months. The UL is 2,500 mg for children ages 1 to 8, adults ages 19 to 50 and breastfeeding and pregnant women. The UL is 2,000 mg for adults ages 51 and older and 3,000 mg for children ages 9 to 8.
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